7th Week, Deload

Strength

1 weeks / 4 days per week

This is a good option for those who know their Training Max is correct and do not need to test them.Work up to a ingle (1 rep) at your Training Max.

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Week 1

Day 1

Squat

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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